030917 – CrossFit

Warm-up
General Warm-up
Hip/Squat Mobility
Movement Prep

Stamina/Pace Work
Every Minute on the Minute for 12 Minutes:
Odd: 12 Calorie Row
Even: 15 Wallballs (20/14)
Pick a number of reps that you can maintain each minute

Conditioning
For Time:
800m Run
THEN 21-15-9
KB Swings (55/35)
Abmat Sit-ups
THEN 400m Run
THEN 21-15-9
Jumping Squats
KB Sumo Deadlift High Pulls (55/35)
THEN 800m Run